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3.
Domains of Intervention!! We can intervene in three domains: !! World (including relationships) !! Body !! Mind!! All three are important. And they work together.!! We have limited influence over world and body.!! In the mind: !! Much more influence !! Changes are with us wherever we go 3

18.
Supplement Minerals!! The multi should have the DV or more of zinc, copper, selenium, manganese, molybdenum, chromium, iodine.!! Typically add calcium and magnesium: !! At least 400 mg. magnesium. !! Women should consume at least 1000 mg. calcium.!! Iron: !! A critical brain nutrient, but toxic if you get too much !! Carnivorous men usually shouldn’t add iron. !! Menstruating women usually do need iron. !! It’s best to test for iron with an iron panel or serum ferritin. A blood count helps, but can miss low iron. 18 !! If you have fatigue and/or depression, test.

20.
Supplement Vitamin D!! Co-factor in synthesis of serotonin, dopamine, and norepinephrine!! Low levels of D are implicated in depression.!! Major support for the immune system!! May be helpful in preventing dementia and Parkinson’s disease!! Made in the skin from unprotected sunlight!! Get 10 - 15 minutes sun mid-day; do not burn.!! Goal for D: 50 - 60 ng./ml. The correct test is “25- OH-vitamin D.”!! If you cannot test, try 2000 I.U./day. 20

21.
About SupplementsMost supplements are available at health food stores.Some products might be hard to find. If so, you can get them at my website, www.JanHealth.com.If you want to check the formulas of vitamin, mineral, or amino acid products at health food stores, etc., you can compare them to products on my website.For comparisons, look on my site at the Twice Daily Multi, and BAM or All Basic Plus amino acid mixes. 21

23.
The GI Tract and the Brain!! The road to health is paved with good intestines. !! Our gastrointestinal (GI) tract has a huge effect on our brain. !! We can have a huge effect on our GI tract. !! Key issues: cytokines, malabsorption, dysbiosis!! GI tract effects on the brain via the immune system: !! 60 - 70% of the immune system is in the GI tract. !! When the GI tract is inflamed, it sends messengers called cytokines throughout the body - including the brain - causing inflammation and trouble. !! By activating a particular enzyme, cytokines deplete the brain of serotonin. !! Cytokines stimulate hypothalamic-pituitary stress pathway, resulting in higher stress hormones, including cortisol. 23

26.
Decrease Pathogenic Microbes!! Get rid of bad bugs: parasites, yeast overgrowth, and bacterial overgrowth.!! You may need to test to identify pathogens. A comprehensive stool test is offered by integrative practitioners. !! My favorite test is one that uses DNA to identify and quantify microbes -- it is very accurate.!! Treat microbes as appropriate. If possible use natural products. Parasites usually require prescription medication, and perhaps a long treatment. 26

29.
Working with Neurotransmitters!! Two core functions of neurotransmitters: !! Calming down - Inhibitory !! Energizing up - Excitatory!! You can supplement neurotransmitters or their co-factors - in a context of overall health.!! Individual differences: !! More benefit from inhibitory neurotransmitters 29

33.
Serotonin Effects!! Serotonin is the key neurotransmitter for “happy and relaxed.”!! Serotonin is a neuro-modulator of GABA that increases its effects, and also helps decrease overactive norepinephrine, dopamine, adrenaline, and cortisol.!! Major effect on depression and anxiety 33

35.
Serotonin and “Prozac Poop-Out”!! Serotonin is eliminated from the synapse through re-uptake, which SSRI’s prevent, or through degradation by monoamine oxidase (MAO).!! A theory: when the uptake of serotonin is inhibited, it leaves more serotonin available for breakdown by MAO. This could increase MAO action over time, thus depleting available serotonin.!! Possibly: add a little (50 mg.) 5-HTP. Be very careful -- if it feels at all wrong, stop. 35

36.
St. John’s Wort!! Neurochemistry: !! Many pathways of action due to molecular complexity !! Uptake inhibitor of serotonin and probably dopamine and norepinephrine; mild MAO inhibitor !! If the drug companies could make this, they would!!! Dosing: 300 mg. 3 times per day!! Concerns about decreasing the effectiveness of other medications: !! Do not use with protease inhibitors for HIV. !! Unproven concern with birth control pills, but be mindful 36

39.
Supplement Magnesium!! Supplementing magnesium increases GABA.!! Studies on migraines, seizures, pre-enclampsia found magnesium to be effective.!! Take 400 - 1000 mg. magnesium. !! Magnesium citrate will likely be a laxative. !! Magnesium glycinate is not usually a laxative. 39

40.
Supplement Vitamin B-6!! Glutamic acid --> GABA!! Vitamin B-6 as Pyridoxal-5-Phosphate (P-5-P) is the key nutritional co-factor that shifts the balance in the direction of GABA.!! Take 50 mg./day of P-5-P on an empty stomach.!! Many don’t make P-5-P from pyridoxine effectively.!! Often deficient in women on birth control pills. 40

42.
Supplement Melatonin!! Melatonin blocks the main glutamate receptor.!! Get good sleep. Take the time. Sleep is perhaps the most restorative activity for the brain.!! For sleep, use 1 - 3 mg. melatonin before bed, or a smaller amount for middle-of-the-night waking. Try sublingual preparations.! 42

43.
Supplement Theanine!! Theanine is an amino acid found in green tea and added to soft drinks in Japan (!).!! It is “antagonistic” to glutamic acid.!! Consider 100 - 200 mg./day. ! 43

44.
Supplement GABA!! Theoretically, GABA does not cross the blood-brain barrier, but many people do report a calming effect.!! Possibly there is a “leaky brain syndrome” allowing GABA to get through.!! Several studies show efficacy of GABA with anxiety.!! Consider 250 - 750 mg./day on an empty stomach. 44

48.
Increasing Amino Acids in General!! When fatigue is an issue, even chronic fatigue, a complete amino acid blend can be very useful. !! Taken on an empty stomach, it strongly (albeit temporarily) boosts amino acids levels. !! The theory is, it primes the pump and gets the body and brain going.!! Use a free amino acid balanced blend: !! Take 30 minutes before food in the morning. !! 3 - 10 grams !! Can modify with amino acid testing !! Make sure vitamin and mineral co-factors are present. 48

52.
Enhance Acetylcholine -3!! Huperzine A. is extracted from Chinese club moss. It helps prevent breakdown of acetylcholine.!! Some studies have shown effectiveness with Alzheimer’s disease; one study showed improved memory in adolescents.!! 50 - 200 mg./day. Start slow. Although studies say no side effects, I have seen them. 52

63.
The Power of Mindfulness!! Attention is like a spotlight, illuminating what it rests upon.!! Because neuroplasticity is heightened for what’s in the field of focused awareness, attention is also like a vacuum cleaner, sucking its contents into the brain.!! Directing attention skillfully is therefore a fundamental way to shape the brain - and one’s life over time. The education of attention would be an education par excellence. William James 63

68.
Ways to Activate “Doing” Mode!! Enter the “default mode” of the brain; run mini-movies in the mental simulator!! Sense a threat or opportunity; “crave” or “cling”!! Focus on a task; solve a problem; plan!! Think with language!! Reflect about future or past!! Take life personally 68

70.
Whole Body Awareness!! Sense the breath in one area (e.g., chest, upper lip)!! Sense the breath as a whole: one gestalt, percept!! Sense the body as a whole, a whole body breathing!! Sense experience as a whole: sensations, sounds, thoughts . . . all arising together as one unified thing!! It’s natural for this sense of the whole to be present for a second or two, then crumble; just open up to it again and again. 70

71.
Panoramic Awareness!! Recall a bird’s-eye view (e.g., mountain, airplane)!! Be aware of sounds coming and going in an open space of awareness, without any edges: boundless!! Open to other contents of mind, coming and going like clouds moving across the sky.!! Pleasant or unpleasant, no matter: just more clouds!! No cloud ever harms or taints the sky. Trust in awareness, in being awake, ! 71 rather than in transient and unstable conditions.! !Ajahn Sumedho

73.
Mindfulness, Virtue, Wisdom!! Mindfulness, virtue, and wisdom are identified in both Western psychology and the contemplative traditions as key pillars of mental health.!! These map to three core functions of the nervous system: receiving/learning, regulating, and prioritizing. And map to the three phases of psychological healing and personal growth: !! Be mindful of, release, replace. !! Let be, let go, let in.!! Mindfulness is vital, but not enough by itself. 73

74.
“What a long strange trip it’s been”!! ~ 4+ billion years of earth!! 3.5 billion years of life!! 650 million years of multi-celled organisms!! 600 million years of nervous system!! ~ 80 million years of mammals!! ~ 60 million years of primates!! ~ 6 million years ago: last common ancestor with chimpanzees, our closest relative among the “great apes” (gorillas, orangutans, chimpanzees, bonobos, humans)!! 2.5 million years of tool-making (starting with brains 1/3 our size)!! ~ 150,000 years of homo sapiens!! ~ 50,000 years of modern humans!! ~ 5000 years of blue, green, hazel eyes 74

77.
Three Goal-Directed SystemsEvolved in the Brain!! Avoid “sticks,” threats, penalties, pain!! Approach “carrots,” opportunities, rewards, pleasure!! Attach to “us,” proximity, bonds, feeling close!! Although the three branches of the vagus nerve loosely map to the three systems, the essence of each is its aim, not its neuropsychology.!! Each system can draw on the other two for its ends. 77

78.
Negativity Bias: Causes in Evolution!! “Sticks” - Predators, natural hazards, social aggression, pain (physical and psychological)!! “Carrots” - Food, sex, shelter, social support, pleasure (physical and psychological)!! During evolution, avoiding “sticks” usually had more impact on survival than approaching “carrots.” !! Urgency - Usually, sticks must be dealt with immediately, while carrots allow a longer approach. !! Impact - Sticks usually determine mortality, carrots not; if you fail to get a carrot today, you’ll likely have a chance at a carrot tomorrow; but if you fail to avoid a stick today - whap! 78 - no more carrots forever.

80.
A Major Result of the Negativity Bias:Threat Reactivity!! Two mistakes: !! Thinking there is a tiger in the bushes when there isn’t one. !! Thinking there is no tiger in the bushes when there is one.!! We evolved to make the first mistake a hundred times to avoid making the second mistake even once.!! This evolutionary tendency is intensified by temperament, personal history, culture, and politics.!! Threat reactivity affects individuals, couples, families, organizations, nations, and the world as a whole. 80

81.
Results of Threat Reactivity(Personal, Organizational, National)!! Our initial appraisals are mistaken: !! Overestimating threats !! Underestimating opportunities !! Underestimating inner and outer resources!! We update these appraisals with information that confirms them; we ignore, devalue, or alter information that doesn’t.!! Thus we end up with views of ourselves, others, and the world that are ignorant, selective, and distorted. 81

82.
Costs of Threat Reactivity(Personal, Organizational, National)!! Feeling threatened feels bad, and triggers stress consequences.!! We over-invest in threat protection.!! The boy who cried tiger: flooding with paper tigers makes it harder to see the real ones.!! Acting while feeling threatened leads to over-reactions, makes others feel threatened, and creates vicious cycles.!! The Approach system is inhibited, so we don’t pursue opportunities, play small, or give up too soon.!! In the Attach system, we bond tighter to “us,” with more fear and 82 anger toward “them.”

83.
A Poignant TruthMother Nature is tilted toward producing gene copies.But tilted against personal quality of life.And at the societal level, we have caveman/cavewoman brains armed with nuclear weapons.What shall we do? 83

84.
We can deliberately use the mind !to change the brain for the better. 84

85.
How to Take in the Good1. Look for positive facts, and let them become positive experiences.2. Savor the positive experience: !! Sustain it for 10-20-30 seconds. !! Feel it in your body and emotions. !! Intensify it.3. Sense and intend that the positive experience is soaking into your brain and body - registering deeply in emotional memory. 85

86.
Just having positive experiences is not enough. !They pass through the brain like water through a sieve, while negative experiences are caught.!We need to engage positive experiences actively to weave them into the brain. 86

88.
Kinds of “Good” to Take in!! The small pleasures of ordinary life!! The satisfaction of attaining goals or recognizing accomplishments - especially small, everyday ones!! Feeling grateful, contented, and fulfilled!! Things are alright; nothing is wrong; there is no threat!! Feeling safe and strong!! The peace and relief of forgiveness!! Being included, valued, liked, respected, loved by others!! The good feelings that come from being kind, fair, generous!! Feeling loving!! Recognizing your positive character traits!! Spiritual or existential realizations 88

89.
The Fourth Step of TIG!! When you are having a positive experience: !! Sense the current positive experience sinking down into old pain, and soothing and replacing it.!! When you are having a negative experience: !! Bring to mind a positive experience that is its antidote.!! In both cases, have the positive experience be big and strong, in the forefront of awareness, while the negative experience is small and in the background.!! You are not resisting negative experiences or getting attached to positive ones. You are being kind to yourself and cultivating positive resources in your mind. 89

91.
Resources for Taking in the Good!! Intention; willing to feel good!! Identified target experience!! Openness to the experience; embodiment!! Mindfulness of the steps of TIG to sustain them!! Working through obstructions (e.g., distractibility, counter experiences, painful associations when accessing an embodied experience) 91

92.
Why It’s Good to Take in the Good - 1!! In general, adds positive contents to implicit memory!! Internalizes psychological growth (e.g., it usually feels good and goes well to speak from my heart)!! Associates rewards to good steps; boosts motivation!! Brings in missing “supplies” (e.g., love, worth) to help remedy deficits and heal painful experiences!! Encourages prosocial experiences and actions 92

93.
The good life, as I conceive it, is a happy life.I do not mean that if you are good you will be happy; I mean that if you are happy you will be good. Bertrand Russell 93

94.
Why It’s Good to Take in the Good - 2!! Reduces threat reactivity (by taking in resources, opportunities fulfilled, and reasonable safety)!! Counteracts “learned helplessness” (by taking in assertiveness, efficacy, internal locus of control)!! Reduces suffering due to alarm signals from endlessly disturbed equilibria by taking in their also endless re-balancing!! Implicitly: Rights the internal injustice of the negativity bias; embodies self-attunement, -nurturance, and - 94 advocacy (vital if a person hasn’t received these)

97.
Love and the Brain!! Social capabilities have been a primary driver of brain evolution.!! Reptiles and fish avoid and approach. Mammals and birds attach as well - especially primates and humans.!! Mammals and birds have bigger brains than reptiles and fish.!! The more social the primate species, the bigger the cortex.!! Since the first hominids began making tools ~ 2.5 million years ago, the brain has roughly tripled in size, much of its build-out devoted to social functions (e.g., cooperative planning, empathy, language). The growing brain needed a longer childhood, which required greater pair bonding and band cohesion. 97

98.
All sentient beings developed through natural selection in such a way that pleasant sensations serve as their guide, and especially the pleasure derived from sociability and from loving our families. Charles Darwin 98

99.
If one going down into a river, swollen and swiftly flowing,is carried away by the current --how can one help others across? The Buddha 99

100.
Self-Compassion!! Compassion is the wish that a being not suffer, combined with sympathetic concern. Self-compassion simply applies that to oneself. It is not self-pity, complaining, or wallowing in pain.!! Studies show that self-compassion buffers stress and increases resilience and self-worth.!! But self-compassion is hard for many people, due to feelings of unworthiness, self-criticism, or “internalized oppression.” To encourage the neural substrates of self-compassion: !! Get the sense of being cared about by someone else. !! Bring to mind someone you naturally feel compassion for !! Sink into the experience of compassion in your body !! Then shift the compassion to yourself, perhaps with phrases like: “May I not suffer. May the pain of this moment pass.” 100

101.
“Anthem” Ring the bells that still can ring! Forget your perfect offering! There is a crack in everything! That’s how the light gets in! That’s how the light gets in Leonard Cohen 101

104.
If we could read the secret history of our enemies,we should find in each [persons] life sorrow and suffering enough to disarm any hostility. Henry Wadsworth Longfellow 104

105.
In the cherry blossom’s shade there is no thing as a stranger Issa 105

106.
If there is anything I have learned about [people], it is that there is a deeper spirit of altruism than is ever evident. Just as the rivers we see are minor compared to the underground streams, so, too, the idealism that is visible is minor compared to what people carry in their hearts unreleased or scarcely released. (Hu)mankind is waiting and longing for those who can accomplish the task of untying what is knotted, and bringing these underground waters to the surface. 106 Albert Schweitzer

115.
A Serenity Prayer May I find the serenity to accept the things that cannot be changed, the courage to change the things which should be changed, and the wisdom to distinguish the one from the other. Living one day at a time, Enjoying one moment at a time, Accepting hardship as a pathway to peace, Taking this imperfect world as it is, Not as I would have it, Trusting in my refuges, May I be reasonably happy in this life, And supremely happy forever some day. Adapted from the Serenity Prayer, by Reinhold Niebuhr (1892-1971)! 115

116.
Cooling the Fires!! Regard stressful activation as an affliction.!! Lots of methods for stimulating the parasympathetic nervous system to down-regulate the SNS: !! Big exhalation !! Relaxing the body !! Yawning !! Fiddling the lips!! Get in the habit of rapidly activating a damping cascade when the body activates.!! Regard bodily activation as just another compounded, “meaningless,” and impermanent phenomenon; don’t react to it. 116

117.
If you let go a little, you will have a little happiness.! If you let go a lot, you will have a lot of happiness.!If you let go completely, you will be completely happy.! Ajahn Chah! 117

119.
Reverse Engineering the BrainWhat is the nature of the brain when a person is:!! In peak states of productivity or “flow?”!! Experiencing inner peace?!! Self-actualizing?!! Enlightened (or close to it)? 119

120.
Three Motivational Systems!! Avoid “sticks,” threats, penalties, pain!! Approach “carrots,” opportunities, rewards, pleasure!! Attach to “us,” for proximity, bonds, feeling close!! Reptiles and fish avoid and approach. Mammals and birds also attach - especially primates and humans. Attaching is a breakthrough, co-evolving with emotion.!! Although the three branches of the vagus nerve loosely map to the three systems, the essence of each is its aim, not its neuropsychology. Each system can draw on another system for its ends. 120

121.
Home Base of the Human BrainWhen not threatened, ill, in pain, hungry, upset, or chemically disturbed, most people settle into being:!! Calm (the Avoid system)!! Contented (the Approach system)!! Caring (the Attach system)!! Creative - synergy of all three systems This is the brain in its natural, responsive mode. 121

123.
To Survive, We Leave Home . . .!! Avoid: When we feel threatened or harmed!! Approach: When we can’t attain important goals!! Attach: When we feel isolated, disconnected, unseen, unappreciated, unloved This is the brain in its reactive mode of functioning - a kind of inner homelessness. 123

128.
Ways to “Take the Fruit as the Path”General factors: See clearly. Have compassion for yourself. Take life less personally. Take in the good. Deepen equanimity.Approach system!! Be glad.!! Appreciate your resources.!! Give over to your best purposes.Attach system!! Sense the suffering in others.!! Be kind.!! Act with unilateral virtue.Avoid system!! Cool the fires.!! Recognize paper tigers. 128!! Tolerate risking the dreaded experience.